August

8/31/18

Strength
Find max front squat: 282 – PR!

WOD
Row 500m
Result: 1:29.8 – not a PR

Then
3 rounds
300m row
20 KBS (55)
20 single leg KB DL, 10 per leg (55)
300m row
20 sit ups
:20 sec side plank
:20 sec other side
:20 plank on elbows
:20 plank on hands
Not for time

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8/30/18

Strength
Find 5 rep max push press
Result: 195. Failed 202, but got it 3 times

WOD
AMRAP10
20 push ups
10 S2O (95)
1 wall walk
Result: no more shoulders…7+30

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8/29/18 – PM

WOD
Every 3 min
400m run
max squat (205)
Rest 3 min
Repeat until 30 squats are completed
Result: didn’t look, took 3 rounds
Then did 1 more round at 135 for 15 reps.

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8/29/18 – AM

WOD
Every 3 min
400m run
15 squat
max rep power snatch (135)
Rest 3 min
Repeat until 30 snatch are completed
Result: 20:28

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8/28/18

WOD
EMOM10: 1 muscle up + 10 second L-sit
Then
E2MOM20: 10 step ups + 10 jumping lunge (used 95 for 5 rounds, 115 for last 5)
Then
EMOM10
Int 1: 10 GHD
Int 2: 10 burpees AFAP (all completed in less than 20 seconds

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8/27/18

WOD
Jag28
800m run
28 KBS (70)
28 strict pull ups
28 KB clean and jerks (70 per hand)
28 strict pull ups
800m run
Result: 30:04

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8/26/18

Rest

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8/25/18

WOD
At the track with class, did this 2 times
200m runs + squats, push ups, sit ups and burpees
some hill sprints
and a total of 100 yards bear crawl and wheel barrows

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8/24/18

WOD
“Roney”
4 rounds of
200m run
11 thrusters (135)
200m run
11 push press (135)
200m run
11 bench press (135)
Result: 27:49

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8/23/18

WOD
5 rounds
1 min plank
1 min rest
Then
EMOM33
Int 1: 100m run + 3 strict pull ups
Int 2: 25 battle ropes (50 total)
Int 3: 200m row

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8/22/18

Strength/WOD
E2MOM10: 10 HSPU + 20 strict press with PVC
Rest 1 min
EMOM10: 5 front rack KB lunge, per hand
First 4 rounds with 55#, next 5 with 70#, final with 88#
Rest 1 min
EMOM10: 10 single arm KB thrusters, 5 per arm – 70# for all

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8/21/18

Strength
3 sets, max rep back squat at 135, rest 2 min between
22, 24, 20

WOD
5 rounds
20 wall ball (25)
10 deadlift (275)
Result: 12:17

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8/20/18

WOD
“Havana”
AMRAP25
150 double unders
50 push ups
15 power cleans (185)
Result: 3+167

Then, maybe 20 minutes later
Deck of cards with a partner

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8/19/18

Rest day – determined to do nothing physical in the gym. No biking outside, nothing. I need a total day off. I don’t think I’ve had one in maybe a month?

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8/18/18

Strength
With a partner we completed
share reps, we didn’t go evenly, just got it done
5 rounds
20 burpees
40 wall ball (20)
60 power cleans (95)
80 double unders
200m run (100 each)
Result: just over 40 minutes. PC were terrible

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8/17/18

Strength
Find max DL – 355, couldn’t pull 365
Then
AMRAP7 – burpees, 12.1 retest: 102 burpees

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8/16/18

Strength
Find heavy snatch + 2 OHS
Got 180, but couldn’t snatch 185…
Then
Back squat – worked up to 3×2 at 260
Then 8 reps at 225

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8/15/18

Strength
AMRAP5: front squat (135) – 60 reps

WOD
100 double unders
50 box jumps (24)
40 KB snatch (per arm, 80 total) (55)
30 deadlift (225)
20 box jump overs (24)
10 TGU (55)
Result: 18:10

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8/14/18

WOD
Every four minutes run 400m and…
Round 1:
20 burpees
Round 2:
20 wall ball (30)
Round 3:
20 KBS (70)
Round 4:
20 deck squat
Round 5:
20 burpees

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8/13/18

WOD
7 rounds for time of:
5 power snatches (135)
1 sub-0:50 200m sprint
Result: 22:06 – only the 1st 3 sprints were under :50. the rest were under :55

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8/12/18

Strength
Some single arm DB bench
Some single arm overhead carries
Some incline bench with DBs
Some midline carries
Some muscle ups with extra dips
Randomness

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8/11/18

WOD
With 2 others
AMRAP30
Sled drag as far as possible (175# added to sled)
Then run about 100m
Then do 4 tire flips
Result: grunt work. We pulled the sled for about 1400m in the 30 min.

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8/10/18

Strength
Deadlift
Progressed up to 345 and was supposed to do 3 at that weight. Only got 1.

WOD
I started it and the timer didn’t work.
Then I restarted and my jump rope broke.
Then I restarted again and my upper back started to hurt so I just stopped.

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8/9/18

Off – probably an easy hike with my family

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8/8/18

WOD
Some boot camp sort of stuff – battle ropes, sled pulls, not much
Then
20 OHS (135)
50 sit ups
30 OHS (115)
50 sit ups
40 OHS (95)
Result: I don’t know. I think nearly 3 straight weeks without an all out off day finally caught up. Taking tomorrow off.

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8/7/18 – PM

Strength/skill
EMOM10: 1 muscle up + 2 ring dips
Then
EMOM10: 5 Russian deadlift 135

WOD
Karen…but every 2 minutes 10 K2E (not at 3, 2, 1, go)

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8/7/18 – AM

Strength
Find heavy hang clean + push jerk
Got to 215 and couldn’t get 225 before time ran out. Didn’t warm up well
Then
5×5 sotts press: ended with 2 sets at 105
Then
E2MOM10
10 GHD
10 box jump (38 inches)

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8/6/18

Strength
Find heavy power snatch in 10 minutes
175, tried 180 twice and failed both times

WOD
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches (155)
Result: 46 – 5 snatches in maybe 4 rounds? 4 in the rest.

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8/5/18

Strength
Every 3 minutes, for 3 rounds
10 bench (135)
10 dips on dip bar holding 10# ball between feet
10 ring push ups
(3rd round was 8, 8, 8)
Then
Every 3 minutes,for 3 rounds
8 Pendlay rows (135)
8 ring rows
10 green band pull downs
Then
4 rounds of
25 curls with a red band
25 tricep pull downs with a red band

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8/4/18

Hiked Mt Bierstadt
Made it to the top in 2:12
Round trip, including spending time at the top, just under 4:30

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8/3/18

Strength
Deadlift
10 @ 135
5 @ 225
3 @ 255
3 @ 285
3 @ 315
2×3 @ 325

WOD
AMRAP10
10 pull ups
10 bent over rows (135)
10 band pull aparts
10 skull crushers (75)

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8/2/18

WOD
EMOM10: 50 flutter kicks
Right into EMOM10: 20 sit ups
right into EMOM10: 15 push ups
right into EMOM10: 5 thrusters (135)
After about 3 minutes rest
1k row for time: 3:33.8

Then
3×3 clean and power jerk at 195
Was supposed to keep getting heavier, but after well over a week of working out without a rest day I am running out of gas.

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8/1/18

Strength
E2MOM10 – 10 back squats
155, 155, 165,165, 185

WOD
EMOM21
Int 1: 40 plate hops
Int 2: 200m row
Int 3: 20 box jumps
(BJ was 20, 20, 15, 15, 15, 15, 20)

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